These actions are not good for your health.

Pop quiz: what should you do before exercise? If your answer is “stretch,” you’re right. You should never start without stretching, because “in order to increase your heart rate, need to preheat the muscles, which means that increase blood flow, thereby increasing the muscle oxygen,” AFAA and NASM Rebecca Kennedy explained that certified trainer and ACCESS, the founder of the recovery of it is a positive exercise classes. “You want more oxygen in your muscle cells to help you put pressure on them.” But type stretches you to do things, a lot.

Looking for a routine that will protect you from harm? Try the runner-up world yoga.

According to Kennedy, the following five locations are the most frequently misused pre-workout training. Take them out of your daily routine and use warm up, mild cardio and activation exercises instead of 5 to 10 minutes of warm-up. You can always stretch after exercise!

Stretch the legs.

This is when you place a foot on a surface slightly lower than your hips, like a bench, and bend your feet before the hips bend forward. This kind of stretching often results in burns deep in your knees, which you may interpret well. “In fact, it’s just a feeling of tension in the sciatic nerve,” Ciccione explains. “The hamstring doesn’t actually increase or become more flexible.”

Forward fold

You know this from yoga: stand with your feet together, close your hips, bend forward, and extend your palms to the ground. “The ha is a huge muscle tissue that helps you squat, lift weights, run and dive,” Kennedy said. “During training, static holding may reduce their efficiency and may lead to painful injuries like mini-football, which may limit your movement.”

Stand alone four times as long.

This is a typical stretch where you start with a standing position and hold one foot with the same hand to keep your thighs aligned. But “standing quadriceps are often incorrect, putting too much pressure on the knee and causing knee pain,” Ciccione said. “The anterior knee pain can indicate the patellofemoral joint problem -” the runner’s knee – “you should try to avoid it.”

Ah, pigeons. The goal of the hip openers is, one leg bent, parallel to the top of the cushion, another line extends to her back, when your torso hinge on your shoulder, is stretching of piriformis and hip rotation muscles. But Kennedy said: “force this position with a fixed object that can twist your knees or ankles. In addition, “entering the pigeon pose involves several other muscles in the pelvis, hips and knees,” Ciccione said. “If these muscles are tense, stretching is often uncomfortable and harmful, not beneficial.”